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  6. Sesame vs. Adzuki bean

Sesame vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between sesame and adzuki bean

  • Adzuki bean has less copper, iron, calcium, manganese, magnesium, phosphorus, selenium, vitamin B1, zinc, and vitamin B6.
  • Sesame covers your daily copper needs 420% more than adzuki bean.
  • Adzuki bean contains 35 times less Calcium than sesame. Sesame contains 975mg of Calcium, while adzuki bean contains 28mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Adzuki bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +3382.1%
Contains more IronIron +627.5%
Contains more CopperCopper +1269.8%
Contains more ZincZinc +337.9%
Contains more PhosphorusPhosphorus +274.4%
Contains more ManganeseManganese +329.3%
Contains more SeleniumSelenium +2766.7%
Contains more PotassiumPotassium +13.7%
Contains less SodiumSodium -27.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +587.8%
Contains more Vitamin B2Vitamin B2 +285.9%
Contains more Vitamin B3Vitamin B3 +529.7%
Contains more Vitamin B6Vitamin B6 +722.9%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +760%
Contains more FolateFolate +24.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +135.8%
Contains more FatsFats +49570%
Contains more OtherOther +237.9%
Contains more WaterWater +1313.4%
~equal in Carbs ~24.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +208333.3%
Contains more Poly. FatPolyunsaturated fat +103581%
Contains less Sat. FatSaturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Adzuki bean
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Adzuki bean Opinion
Calories 573kcal 128kcal Sesame
Protein 17.73g 7.52g Sesame
Fats 49.67g 0.1g Sesame
Net carbs 11.65g 17.47g Adzuki bean
Carbs 23.45g 24.77g Adzuki bean
Magnesium 351mg 52mg Sesame
Calcium 975mg 28mg Sesame
Potassium 468mg 532mg Adzuki bean
Iron 14.55mg 2mg Sesame
Sugar 0.3g Adzuki bean
Fiber 11.8g 7.3g Sesame
Copper 4.082mg 0.298mg Sesame
Zinc 7.75mg 1.77mg Sesame
Phosphorus 629mg 168mg Sesame
Sodium 11mg 8mg Adzuki bean
Vitamin A 9IU 6IU Sesame
Vitamin E 0.25mg Sesame
Manganese 2.46mg 0.573mg Sesame
Selenium 34.4µg 1.2µg Sesame
Vitamin B1 0.791mg 0.115mg Sesame
Vitamin B2 0.247mg 0.064mg Sesame
Vitamin B3 4.515mg 0.717mg Sesame
Vitamin B5 0.05mg 0.43mg Adzuki bean
Vitamin B6 0.79mg 0.096mg Sesame
Folate 97µg 121µg Adzuki bean
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.036g Adzuki bean
Monounsaturated Fat 18.759g 0.009g Sesame
Polyunsaturated fat 21.773g 0.021g Sesame
Tryptophan 0.388mg 0.072mg Sesame
Threonine 0.736mg 0.255mg Sesame
Isoleucine 0.763mg 0.3mg Sesame
Leucine 1.358mg 0.632mg Sesame
Lysine 0.569mg 0.567mg Sesame
Methionine 0.586mg 0.079mg Sesame
Phenylalanine 0.94mg 0.398mg Sesame
Valine 0.99mg 0.387mg Sesame
Histidine 0.522mg 0.198mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Sesame
15%
Adzuki bean
Minerals Daily Need Coverage Score
348%
Sesame
47%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 6.921g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.